Lying Single Glute Lift

1. Begin by lying flat on your stomach on a comfortable surface, with your legs extended straight, toes pointed, and your arms folded under your forehead.

2. Engage your core to keep your spine in a neutral position throughout the movement.

3. Slowly lift one leg off the ground, keeping your knee straight and toes pointed. As you lift your leg, squeeze your glutes.

4. Raise your leg as high as you comfortably can without straining your lower back or twisting your hips. Your upper body should remain relaxed and in contact with the ground.

5. Hold the lifted position briefly at the top before gently lowering your leg back to the starting position.

6. Perform the desired number of repetitions with one leg before switching to the other leg.

7. Focus on smooth, controlled movements rather than speed.

8. Breathe out as you lift your leg and inhale as you lower it back down.

Tips: - Avoid lifting your leg too high if it causes discomfort in your lower back. - Keep your hips grounded and avoid rotating them as you lift your leg. - This exercise can be modified by lifting both legs simultaneously for an advanced variation known as a double glute lift.

Please remember to consult with a fitness professional if you are new to this exercise or if you have any pre-existing conditions or concerns.